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Weight loss is a subject strewn with misinformation and false news.
The brands are trying to sell us diet lollipops and slimming teas that really do not work in the long run.
And they try to make you nervous to eat many foods that have their place in a healthy and balanced diet.
That's why it's important to be able to separate the facts relating to weight loss from fiction.
Here we reveal some of the biggest myths about burning fat and maintaining a healthy weight:
1. Fast food makes you fat
Fast food simply means "pre-prepared" … so technically, places like Itsu are fast foods and yet their food is undeniably healthy (with its selection of sushi, sashimi, broths and salads).
But having a little of what you crave is often the best way to make sure you do not fall completely out of the car.
And often, "healthy" fast food foods are not always the lightest foods available.
In fact, we had previously revealed that many of McDonald's "healthy" options contained more calories than some hamburgers, soft drinks and puddings.
Oddly, the McDonald's burger is really not as caloric as you might think.
It contains only 250 kcal, while the grilled chicken salad contains only 133 kcal and 20 g of protein.
If you really want to eat healthier, there is no substitute for healthy home cooking – use as many fresh vegetables as possible.
But if you fancy a feast at McDonald's, you may as well have something that you will appreciate.
2. You can not lose weight and eat carbohydrates
We know that things like the keto diet can work.
But that's not necessarily because it restricts carbohydrates – it's more than low carb diets require people to stop eating anything transformed.
You end up eliminating sugar and too refined foods.
We need carbohydrates to survive; fruits and vegetables are carbohydrates, and you certainly do not want to cut them off from your diet.
Carbohydrates are not what has led you to being overweight – blame your processed broth intake for it.
Many of us do not get enough fiber.
This is what ensures that we will not stay too long without having a poop. It prevents heart attacks and strokes. It can improve cholesterol and blood sugar levels, which is crucial for preventing or managing diabetes.
Oh, and that also protects many of us from colon cancer.
The best way to consume a lot of fiber is to eat carbohydrates like oatmeal, wholemeal bread, potatoes and broccoli.
Read our fiber guide here.
3. "Dietary" foods help to lose weight
In fact, it is not necessary to use "dietetic" foods if you are on a diet that consists mainly of whole foods.
Low-fat products often contain sugars to compensate for lack of taste, while low-sugar foods are full of sweeteners.
It has been discovered that the diet fizz contains chemicals that damage intestinal bacteria.
According to scientists from Israeli and Singaporean universities, six common artificial sweeteners – aspartame, sucralose, saccharin, neotame, forame and acesulfame potassium – are all proven toxic to intestinal bacteria.
Although this is one of the first studies on the effect of artificial sweeteners on intestinal bacteria, it is not the first time that these chemicals are associated with health risks.
They have been associated with weight gain, reduced chances of getting pregnant during IVF, three-fold increase in the risk of fatal stroke and dementia and the increase in risk of diabetes.
It is therefore better to avoid sweeteners, as well as expensive dietary products in general.
4. Fat makes you fat
Despite the popularity of diets like keto, which emphasizes the importance of dietary fat, some people still believe that eating fat will make them fat.
Again, it's because we've been told for years that low fat = healthier.
The fat is dense in calories, there is no doubt, and a diet rich in unhealthy junk food, loaded with saturated fats and sugar, will lead to weight gain.
But eating good fats like nuts and avocado will not make you fat if you do it in moderation.
There is a reason why the Mediterranean diet is always superior to strengths and its dependence on fats such as olive oil is essential.
5. Supplements are needed
The industry of weight loss supplements is huge.
It is in her best interest to make pills, shakes, teas and lollipops an essential part of weight loss.
But in reality, the main reason they can work for some dieters is the placebo effect.
If you are actively working to buy and take weight loss supplements, you may also become more aware of what you are eating.
You can definitely lose excess weight without spending money on drugs or supplements – unless your doctor prescribes specific medications for extreme cases.
6. Healthy foods are expensive
When you can buy a meal at McDonalds or KFC for a couple, it can be tempting to think that junk food is cheap – and that healthy food is expensive.
But that's just not true.
You can buy bags of rice at a great price and they can last a long time in your closet.
Frozen fruits and vegetables tend to be cheaper than fresh versions and can last for centuries.
Prepare your meals with beans, legumes and vegetables and you'll quickly find that your dishes last longer.
This means that you can also use less meat, which tends to be expensive.
Do not forget that you do not need to go to the health food stores to eat well; Lidl is now preparing a box of 5 kg of "wonky" fruits and vegetables for only £ 1.50.
7. You must be hungry to lose weight
Many of us starve ourselves when we try to lose weight.
We think we should to be hungry.
But this is not necessarily true.
Although things like intermittent fasting can be a great weight loss tool, you do not need to be hungry to burn fat.
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By giving you a massive serving of low-calorie and nutritious vegetables like broccoli, spinach and kale at every meal, you'll be full while reducing your calorie intake.
Even if you fast, you are not necessarily hungry if you do it properly.
As your blood glucose starts to balance, you may find that you will be able to stay longer without feeling empty, and that you are more satisfied with less.